Dumbbell Hack Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hack Squat
- Start with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body into a squat by bending at the knees and hips, ensuring your back stays straight.
- Go as low as comfortable, ideally until your thighs are parallel to the floor.
- Push through your heels to return to standing position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees cave inwards.
- Rounding the back instead of keeping it neutral.
- Not going low enough into the squat.
Modifications
- Use a lighter dumbbell if you're new to the exercise.
- Perform the movement without weights to build form.
Tips
- Keep your back straight during the movement.
- Ensure your knees stay behind your toes.
- Engage your core throughout the exercise.
Tags
legs
strength
glutes
quadriceps
hamstrings
dumbbell
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